Monday
A.
Over Head Squat
5,4,3,2,1,2,3,4,5

B.
For time
200m Run
20 Burpees
10 OH Squat 110/75
200m Run
20 Pistols
10 OH Squat 110/75
200m Run
20 Burpees
10 OH Squat 110/75

Tuesday
A.
Skills
DU’s
Muscle Up’s

B.
5 AMRAP
2 laps Farmers Carry 2×45/25lbs (1 per hand)
60 DU’s
10 Deadlifts 185/135
10 MU’s

Wednesday
A.
SDHP
5×5 Building Heavy

B.
3RFT
30 Box Jumps
15 T2B
10 SDHP (95/65)

Thursday
A.
Front Squat
4×5

B.
21-15-9
Squat clean 155/115lbs
HSPU’s

Friday
A.
Split Jerk
6×2

B.
4RFT
400m Run or 2 min Row
5 Split Jerks 70% of PR
25 Ab Mat sit-ups